Top 10 High Fiber Foods

1. Lentils

• Fiber: ~15g per cup (cooked)

• Also high in protein and iron — perfect for soups, stews, or salads.

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🫘 2. Black Beans

• Fiber: ~15g per cup (cooked)

• Excellent for tacos, bowls, and chili.

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🌾3. Chia Seeds

• Fiber: ~10g per 2 tablespoons

• Swell up in liquid — great in smoothies, yogurt, or chia pudding.

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🍐 4. Pears (with skin)

• Fiber: ~6g per medium pear

• Natural sweetness + soluble fiber for healthy digestion.

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🍓 5. Raspberries

• Fiber: ~8g per cup

• Low in sugar but packed with antioxidants and fiber.

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🍠6. Sweet Potatoes (with skin)

• Fiber: ~4g per medium potato

• Loaded with vitamins A & C too.

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🥣7. Oats

• Fiber: ~5g per cup (cooked)

• Contain beta-glucan, which helps lower cholesterol.

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🥦 8. Broccoli

• Fiber: ~5g per cup (cooked)

• Adds volume to meals and helps support gut health.

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🍎 9. Apples (with skin)

• Fiber: ~4g per medium apple

• Easy snack with a balance of soluble and insoluble fiber.

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🥑10. Avocado

• Fiber: ~10g per cup (diced)

• Contains healthy fats + fiber to keep you full longer.